Prawns
Nearly 24 g of protein per 100 g with almost no fat, and they cook in two minutes.
Nutrition per 100 g
Standardised to 100 g of prawns, cooked for fair comparison. Typical serving: 100 g cooked — 99 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 99 kcal | 99 kcal | 100 kcal |
| Protein | 24 g | 24 g | 24.2 g |
| Carbohydrate | 0.2 g | 0.2 g | 0.2 g |
| Fat | 0.3 g | 0.3 g | 0.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of prawns, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.01 mg | <1% |
| Vitamin K | 0.5 µg | 0.5 µg | <1% |
| Thiamin | 0.057 mg | 0.057 mg | 5% |
| Riboflavin | 0.028 mg | 0.028 mg | 2% |
| Niacin | 1 mg | 1 mg | 6% |
| Vitamin B6 | 0.083 mg | 0.083 mg | 5% |
| Folate | 18 µg | 18 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.34 mg | 0.34 mg | 7% |
| Choline | 6.9 mg | 6.9 mg | 1% |
| Minerals | |||
| Calcium | 10 mg | 10 mg | <1% |
| Iron | 0.96 mg | 0.96 mg | 5% |
| Magnesium | 32 mg | 32 mg | 8% |
| Phosphorus | 40 mg | 40 mg | 3% |
| Potassium | 68 mg | 68 mg | 1% |
| Sodium | 5 mg | 5 mg | <1% |
| Zinc | 0.57 mg | 0.57 mg | 5% |
| Selenium | 0.6 µg | 0.6 µg | 1% |
| Copper | 0.075 mg | 0.075 mg | 8% |
| Manganese | 0.61 mg | 0.61 mg | 27% |
Source: USDA FoodData Central — Bulgur, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat prawns?
- One of the leanest animal proteins available.
- Frozen raw prawns cook from frozen in minutes.
- Dietary cholesterol in prawns has little effect on blood cholesterol for most people.
How to include it
- Fry hard with garlic and chilli for 90 seconds a side.
- Toss through wholewheat pasta with lemon and parsley.
- Skewer and grill with paprika and lime.
Things to consider
- Shellfish is a major allergen.
- Farmed prawn sourcing varies widely on environmental grounds.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Cod, cooked
A lean white fish giving 23 g of protein per 100 g for barely 100 calories.
- kcal
- 105
- protein
- 22.8 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Scallops, cooked
Sweet, lean shellfish with 20 g of protein per 100 g and almost no fat.
- kcal
- 111
- protein
- 20.5 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Wholewheat Pasta, cooked
A straight swap for white pasta with roughly three times the fibre.
- kcal
- 124
- protein
- 5.4 g
- fibre
- 4.5 g
per 100 g · Typical serving: 1 cup cooked (140 g)
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